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By Kwayera & Ellouise Simpson
Red bean stew
5 steps
Prep:15minCook:35min
A one pot, gut healthy, hearty meal packed with flavour.
Updated at: Thu, 17 Aug 2023 09:03:20 GMT
Nutrition balance score
Great
Glycemic Index
34
Low
Glycemic Load
21
High
Nutrition per serving
Calories390 kcal (19%)
Total Fat7.7 g (11%)
Carbs59.9 g (23%)
Sugars12.1 g (13%)
Protein22.8 g (46%)
Sodium1756.5 mg (88%)
Fiber15.9 g (57%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
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1200gkidney beans
tinned, drained & washed
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1carrot
washed & sliced
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1onion
white, large, peeled & diced
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2 bunchesspring onions
washed & sliced finely
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1 litrestock
made with one vegetable stock cube
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10gvegan gravy granules
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1 clovegarlic
rushed
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2bay leaves
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20mloil
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½ teaspoonsalt
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3 sprigsthyme
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1scotch bonnet
washed, deseeded & left whole
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3pimento seed
all spice, rushed using a pestle & mortar
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5gdried mixed herbs
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0.5tin of chopped tomatoes
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15gtomato puree
Instructions
Step 1
In a medium to large pan sweat off the white onions, carrots, and garlic, when tender add tomato puree, bay leaves, dried herbs, thyme, pimento seeds and scotch bonnet and continue to cook for 2-3 minutes.
Step 2
Then add the chopped tomatoes, vegetable stock, salt and kidney beans. Simmer on a low heat for 25 minutes with pan lib slightly ajar.
Step 3
Stir in all the gravy granules and allow to simmer, ensuring it stays at a wet consistency and cook for a further 5 minutes.
Step 4
Tips: Taste the stews during the cooking process and remove scotch when desired heat & flavour is achieved
Step 5
Serving suggestions: with boiled rice or crusty bread
Notes
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